Please critique my diet

Hey guys,

I am 20 years old, 82.5 kgs or 181.5 pounds at 15% bf, I am a kickboxer and I love what I do except for cutting weight before my fights, my next fight is in three weeks and i would like to lean out as much as possible and be at a suitable walk around weight as i need to weigh in at 78kgs.

My calorie intake after taking off 500 cals for weight loss comes to 2960, i have been using my fitness pal to calculate my eating habit but i keep comming up short on my carb intake.

I will attach pictures of my intake and total usage using a 40/40/20 macro split.

so your saying your TDEE is 3460???

how did you work this out?

seems too high...

Whoops sorry!!

I misread the calculations wrong its actually 3038 then i take off 500 which would bring me to 2538

This should be right i hope:
BMR = 66 + (13.7 x 82.5) + (5 x 180) - (6.8 x 20)

1960.25 x 1.55

3038

Quote:

---

Originally Posted by Oberon

Whoops sorry!!

I misread the calculations wrong its actually 3038 then i take off 500 which would bring me to 2538

This should be right i hope:
BMR = 66 + (13.7 x 82.5) + (5 x 180) - (6.8 x 20)

1960.25 x 1.55

3038

---

still seems a bit high, that sticky is a lil out dated.. try using the LBM x 15 to calculate a rough estimate for your TDEE, which would put you around 2300 kcals..

i would probably start around 2000 kcals and then increase/decrease from there depending on how fast you want to drop weight..

id be gaining weight off of 3000 kcals and im 95kg....

Here is the updated pictures with the correct calorie amounts is there anything i should be adding/taking out of there?

Also is it major that im a bit over on the fat intake and a bit under on the carbs?

diet needs some work, any flavored items such as the honey and cinnamon muesli needs to go...

i think you left this too late with only 3 weeks to go til your fight...

Yeah i think i may have left it a tad late but its more for my walk around weight, as my schedule is me fighting nearly every three weeksfor the next few months, is it more suitable to replace the toasted muesli with oats and a tiny amount of honey instead?

Quote:

---

Originally Posted by Oberon

Yeah i think i may have left it a tad late but its more for my walk around weight, as my schedule is me fighting nearly every three weeksfor the next few months, is it more suitable to replace the toasted muesli with oats and a tiny amount of honey instead?

---

try to cut out all forms of sugar.. but yes, that would be better than the flavored stuff..

i cook my oats with water in the microwave then add a dash of cinnamon, and 3 boiled eggs.. thats meal 1 when im on a cut...

I will try to incorporate that into my diet, thank you for the help it is much appreciated!

Quote:

---

Originally Posted by Oberon

I will try to incorporate that into my diet, thank you for the help it is much appreciated!

---

your welcome

good luck with your fights.. try not to get kicked in the head ;)